Staying Hydrated During Intermittent Fasting

November 5, 2021

Health experts have been raising awareness about the importance of fasting for self-healing and weight loss. Intermittent fasting is a strategic eating plan where food consumption is planned at systematic time intervals. Staying hydrated while dieting is important since water inhibits the production of ghrelin - the hunger hormone. Hence regardless of the intermittent schedule, you can always fit a glass of water that does not interfere with your appetite when fasting ends.

OMAD Plan

The One-Meal-a-Day (OMAD) is a popular intermittent regimen that is also referred to as the 23:1 plan, meaning that you have only one hour to eat in a day. The plan is simple and easy to follow if you are consistent. Even though more research is needed, but so far, scientists were able to conclude that OMAD improves the levels of good cholesterol in the body and reduces fat mass. Therefore, if you take water during OMAD, you get a feeling of being full which prevents any craving sensations. It is however critical to avoid taking water at least 120 minutes before the end of your fasting to avoid impairing your appetite for food.

5:2 Regimen

The 5:2 intermittent fasting plan restricts your normal meal intake to five days a week. In the remaining two days, you cut the calories intake by 75 percent. Although determining the nutritional value of food is daunting for most people, you can adopt various hacks in the two days of depravity such as eating fruits only, or avoiding diets high in carbohydrates. Additionally, taking water makes you feel full and satisfied. The feeling triggers the brain to produce the leptin hormone that enables you to reduce your food portions.

Time-Restricted Eating Plan

Also referred to as the 16/8 intermittent fasting, this plan allows you to fast for 16 hours and eat for 8 hours. Because of the wide window where you are allowed to take whatever food you like, the results can deviate from the expected and negate the whole essence of dieting. However, staying hydrated during the whole regimen can bolster metabolism to supplement your energy needs and you won’t need to take high calorie foods to re-energize your system.

Eat-Stop-Eat Plan

The regimen is similar to the 5:2 plan. The only difference is that you are not required to take in any calories for two days. To avoid having an electrolyte imbalance during this period, you can use mineral water fortified with micronutrients such as sodium, potassium, calcium, and magnesium. Electrolytes regulate body functions such as pH balance, nerve signaling, hydration, and muscle contraction. In the meantime, your body will be generating energy through the lipolysis process that breaks down fat cells. Water has zero calories and it does not counteract the fasting process.

Hydration Improves the Results for Fasting

Regardless of the intermittent fasting regimen that you select, being hydrated enables you to achieve your objectives.  Besides suppressing your appetite as you fast, water facilitates other physiological processes such as aspiration, and digestion to enable your body to function optimally.